March News 2014

March 2014

Planning to Excel





Why not? Shouldn’t you? What else are you planning to do? Why else are you waking up in the morning?

Time to get organized. What are your goals? What is your weekly training schedule? What is the goal or intent of each workout? When are you going to recovery during the week and month? How are you going to test to make sure you are progressing? UGH, sound like too much, just takes caring a little and some understanding, or you will be 3months into “exercising” and left with frustrations, which then may challenge your follow through for this season or a life time.

Now get out your paper or computer program and set up the schedule. Then be ready to change it along the way! If you get challenged, get some coaching advice. We want to see you do well now and set up forever!



March Special


Buy 4 Massages, use 2 by April 13th and get 2 free to use by April 30th. The last 2 you can use when you want but we want you to see how massage should be used as a part of your recovery and training of your body


$10 =  3 Powerbar Gels of choice, 3 Gatorade Primes & 3 Gatorade Recovery Drinks *

*Check or cash only for specials


Register for clinics here

Training with Power

March 9th Sunday 6pm

Come listen to Coach Matt explain how to train on the bike using power. What types of intervals to do, what efforts to do for your goal and what your race targets will be.



TRI Training

April 5-August 2 630-815am

Registration opens Sunday Feb 9th at 9pm

All Levels Welcome

Designed for those who are trying to go fast, ready for intense sessions and for those that appreciate experienced coaches finding more ability in them. Workouts will vary from single sport, to brick workouts and will vary in locations not too far from TFP. Must be able to swim 5min non stop, have a road or tri bike and be able to run 4miles.


Super Summer Speed

April 1st-September 30th 6-730pm

Registration opens Sunday Feb 9th at 9pm

All Levels Welcome

Proven results! Program will be laid out systematically to increase running pace with various speed workouts like fartleks, intervals, hills and tempo. Program will include weekly running suggestions to work toward season goal. All levels are encouraged to sign up. Must be able to run 4miles.


TFP Take Over Races

Cary Half Marathon March 16

CYN’s Take A Step For Kids-April 19

Pleasant Prairie TRI/Du June 21st & 22nd

Purpose is to show our team spirit to the race community and to provide some inner team competition. Please watch for details on TFP Facebook and get registered asap.


BIKE Improvement Challenge- Feb 17-March 30

So you think you know how to push the bike….. Here is the challenge:

-Do a Compu Trainer Time Trial at TFP by Feb 15th, weekly session TT from the week of Jan 27 can count for this

-Time Trial is a 10mile flat course on your road or tri bike as fast as you can

-Buy 1 dotFIT Pre/Post, 1 Gatorade Powder, 5 Powerbar Blasts and 1 dotFIT NO by Feb 15th or Time Trial day which ever is sooner

-every week there will be a chance to do posted rentals for free, as many as you can do but also in a format to try to improve from a mix of hill, wattage, terrain and 2hr rides

-Do a re-assessment by April 25

-Improve by 4%, get what you bought FREE


SWIM Improvement Challenge- April 7-May 16

So you think you know how to push the swim….. Here is the challenge:

-Limited to first 40 to register and registration opens at 9pm on March 9th

-Do a Swim Training Center Assessment by April 5th

-Assessment times will be the week of April 1-5

-Assessment will be a pace to swim for as long as you can, 4-10min will be the target

-Buy $50 or more in TFP Clothing, 2 Gatorade Primes, 1 dotFIT Pre/Post, 1 dotFIT Workout Extreme & 1 Zym by April 5

-Every Week from April 7-May 16 you can do up to 2 free STC Rentals

-Rentals must be registered 48hrs ahead of time and cancellations with in the 48hr period needs to be paid for

-Every week a Speed and Drill workout will be given and the paces will be based on your assessment

-Week of April 14 you get a free under water video taping

-Do a re-assessment by May 17

-Improve by 30sec, get  a second serving of  2 Gatorade Primes, 1 dotFIT Pre/Post, 1 dotFIT Workout Extreme & 1 Zym Free

Register for above at:

Coming Soon

Youth Swim Clinic

Adult Swim Clinic

New Partnerships 🙂 Good stuff!!!!


Yoga for Athletes

Sundays starting March 16th 3pm

Registration opens 9pm on Sunday Feb 9th

You asked for it. Chance for you to practice Yoga after a big weekend of training and not to get in the way of precious training hours during the week.

NEW Staff

Please welcome Kelly & Audrey. TFP is very excited to add them to our TEAM! Check out their bio pages by clicking on their link.

Kelly Elfering- Massage Therapist

Audrey Craddock- Yoga Instructor


Aquasphere @ TFP

Goggles for all ages clear and smoke, pull buoy, nose plug, hand paddles, fins, buoy, dumbbells, kick board/buoy combo, swim bag and swim caps

YOUTH Compu Trainer

Registration just opened for session running from Feb 2-May 2.Youth Compu Trainer will be set up Fri 545pm & Sun 535pm for 60min coached ride working on skills & conditioning to have them prepared to ride outside. A no tread skinny enough tire is required to ride the CT. Registration will open for each week soon and will be on a first come basis. If registration for this spring session grows large enough to need more weekly sessions TFP will add them. Please register asap so we can assess if more times are needed.

Commitment wall

Check it out, many TFPers are ready to commit and define what they are going to train for in the upcoming year! Lets see your SMART goal up there.

Worlds TRI

Taking an athlete to the level of USA Worlds TRI Team, follow what TFP does with Ieva:


TFP has added the Compex Elite as an option for helping us with your goals of faster recover and strength improvements.

1 time usage is $10

We ask that you buy you own sets of pads for regular usage

You can purchase your pad and your very own Compex from TFP


Under Water Video Taping

Here is your chance to be able to hear and see what you are doing with your swim stroke. Set up a session with staff for your video taping.

Fee is $80/hr

You get the files from the session.


Rentals @ TFP

Rentals can be done at TFP. This means you get use of the facility but without coaching

STC Swim Lane-times will be posted on the Registration page. $15 per person per hour.

How they work-show up at your time, you get to use 1 lane, have suit, towel and goggles and you may use the timers

Compu Trainer-options are when CT or Yoga is not happening and when staff is at TFP, which is most of the other hours. Email Matt to reserve a rental. $15 per person per hour

How they work-show up 10-15min before to set up, you get use of the room for 1hr, let coach know what type of terrain or wattage course you want, set up your bike, have fuel for your ride, after you have warmed up enough to calibrate, let coach know to calibrate you, calibrate, coach will start you and then clean up after yourself.

Treadmill-options for a treadmill on that not so nice day outside/you want to hit those pace intervals and when PT clients are not using the treadmills. Email Matt to request a time. $10 per person per hour

How they work- you get to use the treadmill for 1hr, you can use 1 or more fans if available, you can open door if reasonable, have fuel needed for run and clean up after yourself.